CrossFit South Brooklyn

Established 2007

Morning Mindfulness

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Schedule:
Tuesdays: 8-8:30am
Fridays: 8-8:30am

Join us for these free 30-minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions/comments/group share. No previous experience at all is required. If you’ve been “contemplative curious”, this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

Meditation is for anyone, anywhere, though there are a few considerations that can help make for a more enjoyable experience.

  • Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “meditator’s posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.
  • Log in and set up a few minutes early to get comfortable if possible.
  • Have a layer handy to put on in case you become cold.
  • If possible, set up somewhere where you won’t be disturbed for the length of class.
  • If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc, smile.

Looking forward to seeing you!

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CFSBK @ Home

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CFSBK @ Home is the virtual version of CFSBK! We offer 12 weekly classes led by our incredible staff of coaches who will keep you fit, safe and engaged from the comfort of your home. Classes are one hour long and will provide you with a well rounded training experience including a warm-up, strength work and conditioning. All you need is a Dumbbell, Kettlebell or homemade weight to play along!

Schedule

Monday: 7:00am, 12:00p, 6:00pm
Tuesday: 7:00am, 12:00p, 6:00pm
Wednesday: 7:00am, 12:00p, 6:00pm
Friday: 7:00am, 12pm
Saturday: 10:00am

On top of the CFSBK @ Home Classes, we also offer a variety of specialty virtual classes:

  • Morning Mindfulness
    Virtual Class
    Check it Out
  • Active Recovery
    Virtual Class
    Check it Out
  • Pilates Happy Hour
    Virtual Class
    Check it Out
  • Yoga for Athletes
    Virtual Class
    Check it Out
  • Fit55+
    Virtual Class
    Check it Out
  • Virtual Kids & Teens Classes
    Virtual Class
    Check it Out

 

Members with Active Memberships

Any CFSBKer with an active recurring membership has unlimited access to all of our virtual (and Park) classes! Members with punch cards from before we closed may also use those to attend virtual classes.

Purchase Classes

$185
Unlimited
Best Value!

  • Unlimited virtual classes
  • Access to CFSBK @ Home, Yoga for Athletes, Mindful Meditation, Active Recovery and Pilates Happy Hour
  • Renews monthly
  • No initiation fee
  • No contract

Join Now

$150
Punch Card
10 Classes

  • Access to CFSBK @ Home, Yoga for Athletes, Mindful Meditation, Active Recovery, Pilates Happy Hour, Fit55 @ Home
  • $15 per class
  • No initiation fee
  • 6 Month Expiration

Join Now

$15
Drop-In
Single Class

  • Access to CFSBK @ Home, Yoga for Athletes, Mindful Meditation, Active Recovery, Pilates Happy Hour, Fit55 @ Home
  • $15 per class
  • 1 Week Expiration

Join Now

We are sympathetic to the reality that some members are facing financial hardships. If even this option is cost prohibitive for you please reach out to us.

Logging in and Reserving a Class

All participants of our virtual Zoom classes will need to pre-register via Zen Planner for each class.To access our virtual classes, you’ll have to sign up and download the Zoom app to whatever device you’re using. Once you’ve done that go to this Zoom room to access all classes using the password “CFSBK”.

  • To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
  • Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
  • To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
  • If you do not have a membership that is eligible for this class, the membership and drop-in options will display. You can select the option you would like and complete the process.
  • If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.

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Active Recovery

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With only a yoga/exercise mat needed, our popular Active Recovery-At Home class is designed to give your mind and muscles a rest. For an hour you’ll be guided through a combination of manual soft tissue work, mobility techniques, movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love.

Check out CrossFit Journal‘s video on our specialty programs from their Inside CrossFit South Brooklyn series!

Days & Times

Sundays at 10am

Sign up via the Zen Planner app!

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Pilates Happy Hour

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Long story short: EVERY Pilates movement is an abs exercise.  So if youre looking to work your core, come check out CFSBK’s weekly Pilates mat class.  You may sweat a bit, but youre not going to be sore the next day, and that’s intentional.  When Joseph Pilates created his method over 100 years ago he called it “Controlology”, and while the method had been renamed for its creator, the idea of controlling the body to build strength, stability, and flexibility, is still key.  Pilates is fantastic for  general fitness, but if youre looking to PR your favorite barbell movement, or shave precious seconds off Fran, its also an amazing add-on to your current workout.  Again, stronger abdominal and back muscles, but Pilates will also deepen the connection between your mind and body, building an understanding of how the body was designed to work.  Come check it out!

Schedule

Thursdays at 6pm

Sign up via the Zen Planner app

About Frank

Frank has been a member of CFSBK since 2013, and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, Frank is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

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Yoga for Athletes

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With change and uncertainty hovering, now is a good time to give your body and mind some extra care. In this class we incorporate basic yoga poses, passive stretching, active range of motion work, restorative movement flows, as well as some breathwork and mindfulness practice.

All are welcome and no previous yoga experience is necessary. Give yourself this hour to get away from the updates, quiet the chatter, and focus on the present moment. Enjoy it as a recovery day from your other workouts or as an opportunity to connect with our community. And use it to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass!

We sometimes use a blanket, foam roller or yoga block, and band/strap/towel/belt as assistance props for this class. If you don’t have any of those things… no problem, we’ll make it work! Can’t wait to see you.

Days & Times

Thursdays at 7am on Zoom (link to zoom room and password posted every day on the blog)

Sign up via the Zen Planner app!

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Fit55+

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Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

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Virtual Kids & Teens Classes

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CFSBK Virtual Kids Programs is the virtual version of CFSBK Kids, Pre – Teens and Teens! Our Director of Kids Programs, Coach Lynsey, leads 2 classes a week for 2 different age groups: Kids (5 – 7) and Pre – Teens/Teens (8+). These virtual classes create a stimulating environment for fitness through age appropriate exercises, virtual games and fun! Classes typically include warm – ups, strength building exercises, conditioning, and plenty of opportunities for virtual social interaction. We occasionally use Dumbbells or Kettlebells in our workouts (especially for the pre – teens/teens class), so if you have access to those – great! If you don’t, don’t worry, but you may lose various household items to your kids during this hour!

Schedule

CFSBK Pre – Teens/Teens (Age 8+)

Monday: 4:30-5:30pm
Wednesday: 4:30-5:30pm

CFSBK Kids (Age: 5 – 7)

Tuesday: 4:30-5pm
Thursday: 4:30-5pm

Price

Virtual Kids/Teens Class Drop-In – $15
Kids Virtual Group Class–10 Class Card – $150

 

LOGGING IN AND RESERVING A CLASS

Parents/Carers will need to create an account for their child in Zen Planner which you can then use to purchase memberships and pre – register for class. When doing so, be sure to purchase a KIDS membership – scroll down!

You will also need to sign up and download the Zoom app to whatever device you’re using. Coach Lynsey emails a specific Zoom Link and Password at the start of each week, so if your child is new to our program please contact her for more details. cfsbkkids@gmail.com

    • To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
    • Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
    • To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
    • If you do not have a membership that is eligible for this class, the membership and drop-in options will display. You can select the option you would like and complete the process.
    • If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.
  • Members will be allowed to Register for classes up to 7 days in advance. Members also have the option to Cancel the class via ZP without penalty if done before class start.

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Physical Therapy

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Physical Therapy with Coach Katie

Katie brings a collection of experiences to the table, combining 5 years on the coaching floor, 4 years in the clinic, as well as 4 years on the ActiveLife staff as a one on one programming coach for injury and performance. An athlete herself, Katie understands the considerable amount of hard work it takes to reach big goals, as well as the psychological toll an injury can take. If there is one major lesson that Katie has learned over the years, it is that with proper guidance through the rehabilitation process, one does not need to put their life on hold due to an injury.

Coach Katie believes that training individuals to return to sport is an art. It is a systematic, objective process that is tailored to the individual. When participating in one of her rehabilitation programs, it becomes no question whether or not you are ready to deadlift, run, or press a barbell overhead. It will be clear, because her system determines benchmarks to progress you every step of the way.

Her area of expertise ranges anywhere from the weekend warrior, to Sanctionals/Games level CrossFitters, Pro Strongman athletes, competitive powerlifters/weightlifters, and adaptive athletes. All in all, Katie is excited to have found the best of both worlds, where she is able to help people of all ages and abilities bridge the gap between rehabilitation and lifelong wellness/fitness.

Physical Therapy Consult

    • One on one 60 min session
    • A full body movement assessment (passive and active)
    • Hands on treatment to address imbalances
    • Refinement of movement quality
    • Movement modifications/scaling options for group class (if necessary)
    • Follow up email summarizing assessment results, corrective exercise prescription , including 2 warmups/cooldowns specific to address limitations!

Pricing:

  • Physical Therapy Consult: $160
  • 5 Pack: $700 ($140 per session, includes consult)
  • 10 Pack: $1,300 ($130 per session, includes consult)

Sign Up!

Injury Prevention/Rehab Programming

If you find yourself skipping out in the gym due to nagging aches and pains, then this program is the right fit for you. Building a stronger, more resilient body takes time and consistency. With guidance from coach Katie, you can progress towards your goals while also nursing an injury.

  • 4-5x/week programming, 60min-2 hours depending on individual
  • Corrective exercises combined with strength training to address movement limitations
  • Thoughtful conditioning pieces to help facilitate the healing process while also helping you stay in shape
  • Weekly video review/movement feedback via TrueCoach

Pricing:

  • Level 1 Package: $360/month
    • Physical therapy 1x/month ($140/session)
    • 4-5x/week strength and conditioning programming ($220/month)
    • Open Gym Membership required
  • Level 2 Package: $480/month
    • Physical therapy 2x/month ($130/sesion)
    • 4-5x/week strength and conditioning programming ($220/month)
    • 15% open gym discount (price not included)
  • Level 3 Package: $700/month
    • Physical therapy 4x/month ($120/sesion)
    • 4-5x/week strength and conditioning programming ($220/month)
    • 25% open gym discount (price not included)

Sign Up!

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Massage Therapy

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In our never-ending quest to be your one-stop fitness shop, we’re very happy to offer massage therapy with Leah DeCesare, LMT!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm
Sunday: 1:30pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $60
60 minutes: $115
90 minutes: $165

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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